What is Mike's Diet Chicken: A Low-Calorie Recipe Guide

With only around 300 calories and 25 carbs, Mike's Diet Chicken is a popular and healthy option from Garozzo's Ristorante, combining grilled chicken breast with shrimp and fresh vegetables.

Quick Summary

Mike's Diet Chicken is a low-calorie, healthy entree originating from Garozzo's Ristorante, featuring grilled chicken, shrimp, crushed tomatoes, spinach, and fresh herbs.

Key Points

• Origin: Mike's Diet Chicken is a signature, healthy dish from Garozzo's Ristorante in Kansas City.

• Composition: It features grilled chicken breast topped with shrimp, crushed tomatoes, spinach, garlic, and basil.

• Nutritional Profile: Known for being low in calories and carbs, it is also a gluten-free option.

• Flavor: The dish is celebrated for its rich, satisfying flavor despite its healthy attributes.

• Adaptations: Food personality Hungry-Girl created her own version, highlighting the dish's adaptability.

• Preparation: Can be easily recreated at home using simple grilling and pan-sautéing methods.

The Origin of Mike's Diet Chicken

Mike's Diet Chicken is a signature dish originating from Garozzo's Ristorante, a well-known Italian restaurant with locations in Kansas City, Missouri, and beyond. The restaurant was founded by Mike Garozzo, and his namesake dish quickly became a fan favorite for its delicious flavor profile that doesn't compromise on nutrition. In an age where restaurant meals are often associated with high-calorie counts, this entree stands out as a healthy, flavorful alternative. The dish's popularity grew to the point that it was even adapted by food personalities like Hungry-Girl, who put her own spin on the recipe, further cementing its status as a sought-after healthy meal.

What is Mike's Diet Chicken? An Ingredients Breakdown

At its core, Mike's Diet Chicken is a simple yet elegant dish that combines lean protein with fresh vegetables and herbs for maximum flavor with minimal calories. The traditional recipe, as described by Garozzo's, includes these key components:

• Grilled Chicken Breast: Boneless, skinless chicken breast serves as the lean, protein-rich foundation of the dish. Grilling the chicken keeps it moist and tender without adding excess fat.
• Shrimp: Adding shrimp not only boosts the protein content but also gives the dish a rich, seafood flavor. It complements the chicken perfectly.
• Crushed Tomatoes: A light, crushed tomato sauce forms the base, providing a hint of sweetness and acidity that balances the savory flavors.
• Fresh Spinach: The spinach is wilted into the sauce, adding a healthy dose of vitamins, minerals, and a vibrant color.
• Garlic and Basil: These fresh, aromatic herbs are essential for creating the signature Italian-inspired flavor that defines the dish. The fragrance of fresh basil and the pungent flavor of garlic elevate the simple ingredients.

How to Make Your Own "Mike's Diet Chicken"

Recreating this restaurant classic at home is surprisingly simple. Here is a step-by-step guide to preparing a version of this meal that captures its original healthy and flavorful essence.

Ingredients List

• 2 boneless, skinless chicken breasts (about 6-8 oz each)
• 6-8 oz medium-sized shrimp, peeled and deveined
• 1 tbsp olive oil
• 3-4 cloves garlic, minced
• 1 (14.5 oz) can crushed tomatoes, no salt added
• 4 cups fresh spinach
• 1/4 cup fresh basil, chopped
• 1/2 tsp red pepper flakes (optional)
• Salt and black pepper to taste

Step-by-Step Preparation

1. Prepare the chicken: Season the chicken breasts with salt, pepper, and a pinch of red pepper flakes. Heat a grill pan or outdoor grill to medium-high heat. Grill the chicken for 5-7 minutes per side, or until cooked through and nicely charred. Let it rest for a few minutes before slicing into bite-sized pieces.
2. Sauté the aromatics: While the chicken is resting, heat the olive oil in a large skillet or pan over medium heat. Add the minced garlic and sauté for about 30-60 seconds until fragrant, being careful not to burn it.
3. Combine ingredients and simmer: Pour the crushed tomatoes into the skillet. Bring the sauce to a gentle simmer. Add the sliced grilled chicken to the pan.
4. Add shrimp and spinach: Stir in the shrimp and fresh spinach. Continue to cook, stirring occasionally, until the shrimp turn pink and opaque and the spinach has completely wilted. This should only take a few minutes.
5. Finish and serve: Stir in the fresh basil and season with additional salt and pepper to taste. Serve immediately, perhaps with a side of whole-wheat pasta or roasted vegetables for a complete meal.

Nutritional Profile and Health Benefits

Mike's Diet Chicken is a standout healthy meal for several reasons:

• High in Lean Protein: Both chicken and shrimp are excellent sources of lean protein, which is essential for building and repairing tissues, and for promoting satiety.
• Low in Saturated Fat: By grilling the chicken and using a minimal amount of olive oil, the dish is kept low in saturated fats, promoting better cardiovascular health.
• Rich in Nutrients: The addition of fresh spinach and tomatoes provides a wealth of vitamins (A, C, K), minerals, and antioxidants.
• Low-Carb: The dish itself is naturally low in carbohydrates, making it suitable for those following low-carb diets.
• Gluten-Free: As documented by Garozzo's, the dish is gluten-free, catering to individuals with gluten sensitivities or celiac disease.

Recipe Variations and Modifications

Like any great recipe, Mike's Diet Chicken can be adapted to suit different tastes or dietary needs.

• Hungry-Girl's Version: Known for her lighter recipe creations, Hungry-Girl shared her own variation of Mike's Diet Chicken after a visit to Garozzo's. This version often focuses on further reducing calories and fat, sometimes by altering the sauce base or ingredients. It provides a great starting point for those looking to shave off even more calories.
• Vegetable Additions: Consider adding other low-carb vegetables like zucchini, bell peppers, or mushrooms to the sauce for extra nutrients and texture.
• Spice Level: For those who like more heat, increase the amount of red pepper flakes or add a dash of cayenne pepper.
• Different Protein: While not the original, you could substitute the chicken with grilled turkey breast or another lean protein source.

Comparison: Garozzo's vs. Hungry-Girl's Version

Feature	Garozzo's Original	Hungry-Girl's Adaptation
Calories	Approximately 300	Approximately 250
Fat	Low	Very low (approx. 3.5g)
Carbs	Approximately 25g	Not specified, but very low
Primary Flavors	Italian herbs, chicken, shrimp	Italian herbs, chicken, shrimp
Key Ingredients	Grilled chicken, shrimp, crushed tomatoes, spinach, garlic, basil	Grilled chicken, shrimp, sauce (potentially tweaked), spinach, etc.
Nutritional Emphasis	Low-calorie, low-carb, gluten-free	Extremely low-calorie, low-fat

Conclusion

Mike's Diet Chicken has rightfully earned its reputation as a beloved and healthy meal option. Whether you visit Garozzo's for the original or create your own version at home, the combination of lean protein, fresh vegetables, and vibrant Italian herbs offers a satisfying and guilt-free dining experience. Its simplicity is its strength, making it an accessible dish for home cooks seeking delicious and healthy alternatives. By understanding its origins and nutritional benefits, you can appreciate why this flavorful chicken dish has remained a classic for so many years. Its enduring popularity serves as a delicious reminder that healthy food can be incredibly tasty.

For more details on the restaurant's background, you can read the Fox4KC article that mentions the dish.

Frequently Asked Questions

Where can I find the original Mike's Diet Chicken?

The original dish can be found at Garozzo's Ristorante, which has locations in Kansas City, Missouri, and beyond.

How healthy is Mike's Diet Chicken?

It is considered a very healthy option, with approximately 300 calories, 25 carbs, and is gluten-free. It is packed with lean protein and fresh vegetables.

Can I use a different type of seafood instead of shrimp?

Yes, while shrimp is traditional, you could experiment with other lean seafood like scallops or a firm white fish to create a similar flavor profile. The original recipe is specifically with shrimp, however.

Is there a vegetarian version of this recipe?

You can adapt the recipe by replacing the chicken and shrimp with plant-based protein sources like grilled tofu, chickpeas, or white beans, maintaining the flavor base of tomatoes, garlic, and basil.

What's the difference between Garozzo's version and Hungry-Girl's version?

Hungry-Girl's version is a slightly modified recipe created to be an even lighter version of the restaurant original, often with fewer calories and less fat.

What are the main ingredients in Mike's Diet Chicken?

The main ingredients are grilled chicken breast, shrimp, crushed tomatoes, fresh spinach, garlic, and basil.

What is the best way to cook the chicken for this dish?

For the most authentic flavor and texture, grilling the chicken breast is recommended. This keeps it lean and adds a smoky char that enhances the dish's overall taste.